WODconnect

Just what the doctor Rx'd Workouts

Need a training program?

We have tens of training programs focusing on different aspects of the sport. If you are looking for additional challenge or to fix a weakness, check out our training programs!

Training programs

  • OPTIONAL EMOM x 10 Workout

    EMOM x10
    1) 20-40 DU
    2) 10 DB bench @22,5/15kg

    Target unbroken sets, not all out / scale weights if needed

  • Sunnuntain Pitkä Workout

    Emomit 4x 10min

    A)
    1) 45s Konetta
    2) 8+8 Vuorikiipeilijää

    B)
    1) 45s Viivahölkkää
    2) 8-10 Sivutaivutusta

    C)
    1) 45s 3 burpeeta + 3 seinäpalloa
    2) submax jalkojen nosto roikunnassa

    D)
    1) 30-45s Naruhyppelyä
    2) 20-30s Kaaripitoa

  • OPTIONAL Workout

    2-3rounds:

    10+10 Db seated press
    10+10 curtsy lunge

  • VAHVIN Strength

    Maastaveto nousuilla 3RM V1
    Säkki olalle toistot 5-3-1 mahdollisimman raskaalla säkillä
    Lastaus 1x5 esinettä

  • Painnonnosto Workout

    Tempaus

  • Treeni 3 Workout

    Warm up
    Modified Crossover Symmetry Activation (2x ohutta kuminauhaa tarvitset)
    6-8 toistoa jokaista liikettä 2 sek pidolla joka toiston lopussa.
    Kulmasoutu
    Taaksevienti
    Alasveto
    Pystysoutu + Ulkokierto
    Vipunostot eteen
    Rintaprässi
    Taaksevienti tempauksen vastaanotto asentoon
    then with miniband nilkkojen/polvien yläpuolella
    10+10 banded side steps
    10+10 banded forward&backwards walk
    10 banded hip bridges
    10+10 single leg hip bridges
    10-20 banded air squats
    then 2 rounds
    20/16 cal rowing
    10 db snatches

    10 db hang c&j

    10 scapula rolls
    10 v-ups
    then 1 set at workout pace
    :20 row + 6 db snatch + 6 toes to bars + 6 db hang c&j

    Metcon
    3 rounds for time
    12/10 cal rowing
    10 db snatches @rx dumbbell
    10 toes to bars
    rest 4 min
    3 rounds for time
    12/10 cal rowing
    10 db hang c&j @rx dumbbell
    10 toes to bars
    time target per metcon set is 5-7 min. Keep intensity 80%. Tee toes to barit aina 2-3 osassa ja db liikkeet putkeen. Rytmitä kellon kautta tekemistä. Esim soutuun 35-40s - db liike 45-70s- toes to bar 1min 20s kohdalla ja valmiina 1.40 kohdalla ja 1.50-2.00 kohdalla starttaa uusi kierros. Älä tee toes to bareja putkeen vaikka menis vaan ota pakollinen 5s tauko.

    Strenght
    2 sets with barbell
    5 strict press + 5 push press + 3 push jerks +3 split jerks
    rest 30-45s bwn
    5+5+5 reps of push press @35-50% of 1rm jerk
    3+3+3 reps of push jerks @55-60-65% of 1rm jerk
    1+1+1 reps of split jerks @70-75-80% of 1rm jerk

    Accessory Work
    3x10 strict / banded pull ups
    3x10 bicep curls with 2x dumbbells
    rest as needed

  • Lepopäivä Workout

    Rest day - what did you do?

  • Strength + SKILL Workout

    Skill ( 10-12 mins
    Practice; (sets of 3-5)
    Pike Push-Up
    Box Pike Push-Up
    Wall Facing Handstand Push-Ups
    Handstand Push-Ups
    and
    Kipping Handstand Push-Up from Headstand up then resetting.

  • 17.2.2024 Intervals ( AMRAP ) Workout

    EMOM 14 ( Work 0:40 / Rest 0:20 )

    Min 1 : Row Calories
    Min 2 : Weighted Box Step-Ups 2x22,5/2x15kg

    Rest 4 Minutes

    EMOM 12 ( Work 0:40 / Rest 0:20 )

    Min 1 : Burpees Box Overs 24"/20"
    Min 2 : One Arm Thrusters 22,5/15kg
    Min 3 : Bike Calories

  • NBT Doublesweatsesh Workout

    Partner workout (You go I go)

    3 rds for time:
    22 C2B
    16 HSPU
    10 Heavy WB

    REST 90s

    3 rds for time:
    22 Pistol squats
    16 Bar over burpee
    10 DL 120/80 kg)

    REST 90s

    3 rds for time:
    22 m HS Walk / 22 shoulder taps
    16 KB swing (32/24 kg)
    10 Ring pull up / 6 rMU/MU

    REST 90s

    3 rds for time:
    22 GHD sit ups
    16 Ring dip
    10 + 10 D-ball lunges (Bear hug)